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Tofu Curry with Fruit

39 Reviews
78% would make this recipe again

Preparation : 10 min Cooking : 25 min
370 calories/serving
  • Can be done in advance
  • Very easy
  • Gluten Free
  • Nuts & Peanuts Free
  • Halal
  • Kosher
  • Vegetarian
  • Diabetes-friendly
  • Bone-healthy

Ingredients

1/2 onions, finely chopped 100 g
2 cloves garlic, minced
1 apples, peeled then cut into quarters 180 g
4 slices canned pineapple, cut into bite-size pieces 150 g
2 bananas, small, cut into bite-size pieces 300 g
300 g watermelon, cut into bite-size pieces
2 tbsp butter, unsalted 28 g
2 tbsp curry powder 18 g
1 cup vegetable broth, low-sodium 250 mL
460 g firm regular tofu, cut into 1,5 cm cubes 2 1/4 cups
1 tbsp canola oil 15 mL
1/2 cup cream 15% 125 mL
salt [optional]
ground pepper to taste [optional]

Method

  1. Finely chop the onion and mince the garlic. Peel the apple, cut it into quarters, remove the core, then grate the flesh. Cut the pineapple slices, banana, and watermelon into bite-size pieces. Set the fruit and the juice of the pineapple can aside.
  2. Heat half of the butter in a pan over medium heat. Add the onion and garlic, then sauté 3-4 min until they become translucent. Add the apple and cook 3-4 min until it starts to soften. Add the curry powder and sauté 1 min with stirring. Stir in the broth, and 3-4 tablespoons of the pineapple juice. Cover and simmer 12-15 min with occasional stirring.
  3. Cut the tofu into 1,5 cm cubes and gently press between paper towels to remove excess moisture. Heat the oil in another large, heavy skillet over medium heat. Add the tofu cubes in single layer and cook with some stirring until just golden, about 4-5 minutes. Transfer the tofu to the curry mixture. Pour the cream into the tofu and curry pan, bring to a boil, then season with salt and pepper. Keep the pan warm over very low heat.
  4. Add the remaining butter to the skillet used to sauté the tofu cubes. Add the banana and pineapple pieces (not the watermelon) and sauté 2-3 min.
  5. Serve the tofu curry with the fruits, adding the watermelon pieces on top.

Nutrition Facts Table

per 1 Serving (390g)

Amount

% Daily Value

Calories

370

Fat

20 g

30 %

Saturated 6.5 g
+ Trans 0.3 g

34 %

Cholesterol

20 mg

Sodium

50 mg

2 %

Carbohydrate

34 g

11 %

Fibre

4 g

15 %

Sugars

19 g

Protein

19 g

Vitamin A

26 %

Vitamin C

25 %

Calcium

23 %

Iron

26 %

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to :
Vegetables and Fruits : 1 ¾ servings
Grain Products : 0 serving
Milk and Alternatives : 0 serving
Meat and Alternatives : ¾ serving

Claims

This recipe is :
Low  :
Sodium
Source of  :
Fibre, Omega-3, Pantothenic Acid, Vitamin B1, Vitamin B12, Vitamin B2, Vitamin C, Vitamin K
Good source of  :
Calcium, Copper, Folacin, Niacin, Phosphorus, Vitamin B6, Vitamin E, Zinc
Excellent source of  :
Iron, Magnesium, Manganese, Potassium, Selenium, Vitamin A
Free  :
Added Sugar
Diet-related health claims  :
Bone-healthy

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches 0
Fruits 1 ½
Vegetables ½
Meat and Alternatives 2
Fats 4

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Members' Reviews

39 Reviews (36 with rating only ) 78% would make this recipe again
Sort By: Most Recent| Rating | Most Helpful
alex.sarakbi
september 02, 2013 | I would make this recipe again

I wasn't crazy about the flavor of the banana in the dish... Next time I will be using cooking banana instead of regular one; I guess this should do the trick.

Useful 0
zingiber
july 17, 2012 | I would make this recipe again

I was a bit dubious about how this would turn out, but it's really delicious. I servedvit with brown basmati and a green salad with cucumber. I used curry powder but a good paste like Pataks would also be tasty. Recommended.

Useful 0
PaniniPrincess
november 03, 2010 | I would make this recipe again

An excellent fruit curry. I substituted the curry powder with a Gourmet Village Mango curry spice mix, and used coconut milk instead of cream to make it Vegan. Also, since I used a mango-curry mix, I replaced the watermelon with mango. What I sacrificed in texture I made up for in taste. :)

Useful 0

Top Reviews

View All Reviews
alex.sarakbi
september 02, 2013 | I would make this recipe again

I wasn't crazy about the flavor of the banana in the dish... Next time I will be using cooking banana instead of regular one; I guess this should do the trick.

Useful 0
zingiber
july 17, 2012 | I would make this recipe again

I was a bit dubious about how this would turn out, but it's really delicious. I servedvit with brown basmati and a green salad with cucumber. I used curry powder but a good paste like Pataks would also be tasty. Recommended.

Useful 0
PaniniPrincess
november 03, 2010 | I would make this recipe again

An excellent fruit curry. I substituted the curry powder with a Gourmet Village Mango curry spice mix, and used coconut milk instead of cream to make it Vegan. Also, since I used a mango-curry mix, I replaced the watermelon with mango. What I sacrificed in texture I made up for in taste. :)

Useful 0